Park West Thursday morning Workout 1/16/2020
8 strong showed this morning
Pledge of Allegiance
Warm up
Side Straddle hops x 15 IC
Imperial Walker x 15
3rd grade exercises
Michael Phelps x 15 IC
Merkins x 15 IC
Mosey to the Football field grab a CMU
15 Alternating block Burpies then burpee broad Jumps to the light post then15 Merkins IC Burpie broad Jumps back
Overhead press x 20 IC then Bernie to the Bleachers Monkey humpers x 20 IC Burnie back
Gost Monkey Humpers x 30 IC Burnie to the light post Merkins x 30 SC Lunges back.
Flutter kicks with the CMU x 40 IC Then sprint to the 40 yard line 40 big boy situps SC sprint back.
Mosey with CMU’S to the Ant Hill.
At the bottom alternating block Burpies x 10 OYO
Tier 1 Merkins x 10 IC
Tier 2 shoulder to shoulder x 20 IC
Tier 3 ghost Monkey humpers x 30 IC
Tier 4 curls x 40 IC
Mosey down the Hill
Grab 1 block and mosey to the Pull-up bars
10 pull ups
20 Overhead press or Shoulder to shoulder
Put away CMU’S
Then mosey back to the flag
Merkins Merkins x 15 IC
Big boy situps x 15 SC
COT: Prayers for @orville Wright and his wife that are seeking guidance in their marriage. For @Miyagi as he is battling Diverticulitis prayers for healing as he approaches surgery.
Qic: @Big DIF
Pax: @FEMA, @LFD, @The_Soprano, @TK, @red Ryder, Orville Wright
Extra credit: @f3dirtybird
Announcements:
Reminder to set your goals and add them to your goal sheets for 2020.
3rd F study meets 0730 every Friday morning at the Lowes grocery. Currently reading the first 2 chapters of Forgotten God By Francis Chan. Reach out to Tugga for additional information.
F3 Charleston Oyster Roast will be held on Feb 22nd at the West Ashley Motor Club located at 3450 McLeod Mill Rd, Johns Island, SC 29455. Make some time to get out and drink some coca-cola’s with your F3 Brothers and suck down some oysters while raising money for a charitable cause.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif